As you start your fitness journey, you might be tempted to jump into strength training or a cardio routine. However, you need to focus on the fundamentals first. There are a few foundational things that will help with your success; form, technique, and positioning. Here are seven fundamental fitness movements to help you succeed.
SQUAT
(Sumo squats, squats, goblet squats, split squats, Bulgarian split squats)
The squat is an important fundamental movement. Squats are knee-dominant exercises that shift the weight toward your butt, working your quads, glutes, and hamstrings.
Here’s a tip to master the squat:
- Start with your feet about shoulder-width apart.
- Engage your quad muscles and drive your weight through the hips and toward your butt.
- Bend your knees and begin to lower yourself toward the ground.
- Keep your back flat as you tighten your core.
- Push through your heels to stand back up.
HINGE
(Deadlifts, single-leg deadlifts, kettlebell swings, kettlebell rows)
The hip hinge is another fundamental movement. This type of movement is used when you pick up something such as a suitcase or groceries.
However, it is very easy to injure yourself if you perform it incorrectly. Many people try to lift things up using their back instead of their upper thighs and hips, this can end up with a permanent back injury. Like the squat, the hip hinge works the glutes and hamstrings, but it also engages your lower back and core muscles.
Here’s a tip to master a hip-hinge deadlift to be successful
- Stand with your feet about shoulder-width apart.
- Drive your weight back toward your butt and heels.
- Bend your knees slightly and hinge forward to about a 45-degree angle, keeping your back flat as you lower your body.
- Push your hips forward and tighten your glutes to stand back up.
PUSH
(Push-ups, dumbbell shoulder press, bench press, knee push-ups, wall push-ups)
The push is a basic fundamental movement as well. People use this movement to push themselves away from something. When you push, you engage your chest, shoulders, triceps, and core muscles to complete the movement. But this is another exercise or movement that people tend to get injured by not doing the movement properly. A strong core is essential for any push movement.
Here’s a tip to perform it correctly
Get down with your stomach toward the ground, and place your hands near the chest about shoulder-width apart.
- Place your feet about 12-inches apart with your toes driving into the ground.
- Keep your body in a straight line and engage your core muscles.
- Begin to bend your elbows as you lower yourself, keeping the elbows from flaring out. (You want them to resemble an A-shape.)
- Continue to lower yourself as you keep your back flat.
- Push into the ground and tighten your core muscles to rise back up, without locking the elbow.
PULL
(Pull-ups, barbell row, inverted row, cable rows, lat pulldowns)
Another fundamental movement is the pull. This movement is great in real life whenever you need to pull objects toward you. When you have the right form, you work your mid and upper back, biceps, forearms, and shoulders without injury.
Helpful tips to move through a pull-up.
- Grab onto the pull-up bar with your hands just outside of shoulder-width and hang without tensing your muscles.
- Squeeze your shoulder blades together, pushing them down at the same time.
- Engage your biceps and chest muscles, creating tension.
- Tighten your core muscles as you pull yourself up to the bar.
- Relax the tension in your arms and slowly lower yourself down.
ROTATE/FLEX
(Wood chop, Russian twist, crunches, bicycle crunches)
This movement is different from others because it works and engages the core. Rotation involves twisting and flexing your abdomen and sides, and it’s important for everyday activities. You will use these movements in everyday life such as moving boxes and furniture. You will also use these movements in certain sports such as golf and baseball.
Rotation and flexing is a core muscle builder that mainly works the abs, obliques, and transverse abdominal muscle.
Bicycle Crunch
- Lie on your back with your legs elevated and slightly tucked in.
- Place your hands behind and cradling the head and extend your elbows out.
- Cross your left elbow over your body while bringing your right knee from the opposite direction.
- Touch your elbow to your knee.
- Repeat with the opposite elbow and opposite knee.
WALK/CARRY
(Farmer’s walk, jogging, suitcase carry)
Walking involves a variety of motions like lunging, rotating, and balance. When you have a proper gait, you help to strengthen your lower body. A loaded carry, which is when you carry weights like kettlebells, can help you improve your upper body as well.
Farmer’s Walk
- Get into a standing position.
- Bend at the knees and grab onto a kettlebell or dumbbell with each hand.
- Rise up and keep your back straight.
- Hold the weights at your sides and walk at a normal pace, keeping your core tight.
LUNGE
(Side lunges, lunges, curtsy lunges, sprinter lunges)
Lunges are a fundamental lower body movement that works your quads, glutes, and hamstrings, but they also work your core muscles. Since your legs are split, you work on flexibility and balance as well. Lunges are like a transitional movement as you move from a sitting to a standing position.
Follow these steps:
Stand upright.
- Step forward with one leg and position your knee directly over your ankle.
- With your other leg, lower your body until that leg is parallel with the ground. Keep your core muscles tight.
- Push off with the first leg, driving your heel into the ground as you move back and return to a split standing position.
As always, thank you for reading my blog. I hope I can help. I hope this benefits you in starting a fitness plan and you continue to grow as a person in a happier, healthier life.
Darren
Harmony Shift 